Well, never made it to the gym yesterday - two 15 hour work days back to back, came home last night, sat on the couch after having my shake and egg whites fully dressed for the gym and crashed. Woke up around 9:30 and hopped on the bike for 25 mins and then went to bed. The good news is I felt totally rested and ready to go this morning!
After a 5 AM call, was able to hit the gym at 6:30 - woo hoo!
AM Weights
DB press: 2 warms, 25/8 x 3
Upright row: 1 warm, 50/10 x 3
Rear delt fly: 12/12 x 3
DB kickback: 1 warm, 12/12 x 3
Bar ext: 1 warm, 30/10, 30/10, 40/10 (tri's are burning!)
PM Cardio
40 mins cardio: 20 mins spin bike + 20 mins stair master
Avg HR: 139
Total cals: 315
% from fat: 35
PM Abs - 3 x 15
Weighted side bend
Side plank w/hip drops
Crossover crunch
Finished up w/plank and hold 3 mins
I know, I work too much - told my boss you said so.
You are never a loser until you quit trying.
~Mike Ditka
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